Category Archives: Weeks Workouts

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fun workouts

Weekly Workouts Sept. 17-23rd

fun workouts

Monday

2018 CrossFit Games Regional Event 4
For time:
2 rounds of:
10 Snatches, 175/125 lbs
12 Bar Facing Burpees
-- then --
2 rounds of:
10 Snatches, 115/75 lbs
12 Bar Facing Burpees

Time cap: 9 mins

*For time-capped scores, add 1 sec for every rep you did not complete to be ranked accordingly.

fun workouts

Tuesday

2018 CrossFit Games Regional Event 5
For time:
50 Handstand Push-ups
50 Toes-to-bars
50 Assault Bike Calories
50 Dumbbell Box Step Overs, 70/50 lbs, 24/20 in
Right Arm Dumbbell Overhead Lunge, 70/50 lbs, 50 ft
Left Arm Dumbbell Overhead Lunge, 70/50 lbs, 50 ft

Men- Time cap: 17 mins 
Women- Time cap: 22 mins

For time-capped scores, add 1 sec for every rep you did not complete to be ranked accordingly.

fun workouts

Wednesday

Overhead Squat 5x8 at 70% 1RM

Rest as needed between sets.

Skill Focus: 
- Snatch Balance 
- Snatch-grip Jerk from behind the neck

fun workouts

Thursday

CrossFit Team Series Workout 1

*Workouts 1&2 released Wednesday night

Yoga at 7:15pm

fun workouts

Friday

Team Series Workout 2

fun workouts

Saturday Sept 22nd

**No team workout or fundamentals at the gym

**Meet at OtterBox retail shop on Mountain Ave. for Team Workout at 9am

**Plan for about 2 hours and 3mi of running to be involved 

**Hanging out at the retail shop afterwards 

fun workouts

Sunday

Boot Camp 10am and 11am

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fun workouts

Weekly Workouts for Sept. 10-16th

fun workouts

Monday

3 rounds for time of:
50 Medicine Ball Cleans, 20/14 lbs 
Run, 800 m

fun workouts

Tuesday

Complete as many rounds as possible in 10 mins of:
10 Deadlifts, 275/185 lbs
20 GHD Sit-ups

fun workouts

Wednesday

3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood (aka 53lb/35lb)
12 Pull-ups

fun workouts

Thursday

Back Squat 5-5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

Yoga at 7:15pm

fun workouts

Friday

Overhead Squat 5x10 at 60% 1RM

Rest as needed between sets.

Skill focus is on drilling the Snatch from the floor. Snatch the weight and then complete your Overhead Squats.

fun workouts

Saturday

No Fundamentals! No Team Workouts!

Project Uplift Today! Go to Fort Collins Whole Foods to watch and support Yeti Cave’s 4 teams!

fun workouts

Sunday

Boot Camp 10am and 11am

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fun workouts

Fun Workouts for Sept. 3-9th!

fun workouts

Monday
Labor Day

*We only have ONE class today 10:30am, BBQ noon-2pm!

Team Workout
20min AMRAP:
Partner A) Run 400m
Partner B) 10 x DB thrusters (50/35)
*Switch after every 400m
*Score is total distance, tiebreak is # DB thrusters

fun workouts

Tuesday

For time: 3 rounds of:
5 Bar Muscle-ups
5 Snatches, 155/105 lbs
-- then --
3 rounds of:
15 Deadlifts, 155/105 lbs
30 Air Squats
-- then --
3 rounds of:
5 Bar Muscle-ups
5 Cleans, 155/105 lbs

fun workouts

Wednesday

2014 CrossFit Games - Triple 3
For time:
Row, 3000 m
300 Double Unders
Run, 3 mi

fun workouts

Thursday

4 rounds for time of:
Handstand Hold, 1 min
Static Hang, 1 min
15 Dumbbell Shoulder Press, 50/35 lbs
15 Weighted Pull-ups, 50/35 lbs

*Use 2 dumbbells for presses, 1 for pull-ups.

Yoga at 7:15pm

fun workouts

Friday

Overhead Squat 5x3 at 75% 1RM

Rest as needed between sets.

Skill Focus:
- Snatch Balance
- Snatch-grip Jerk from behind the neck

fun workouts
Saturday

Team Workouts
Fundamentals 11am-12:15pm

fun workouts

Sunday

Boot Camp 10am and 11am

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fitness

Weekly Workouts August 27th-September 2nd

fitness

Monday

Run 5 km

fitness

Tuesday

Front Squat 1-1-1-1-1-1-1-1-1-1

Use the heaviest weight you can for each set.

Rest as needed between sets.

fitness

Wednesday

5 rounds for time of:
Row 250 m, sub-45 secs
50 Unbroken Double Unders

If the row takes longer than 45 secs, or if you trip up on your Double Unders, redo it before moving back to the other exercise.

fitness

Thursday

Push Press 3-3-3-3-3-3-3

Use the heaviest weight you can for each set.

Rest as needed between sets.


Yoga at 7:15pm

fitness

Friday

Overhead Squat 5x5 at 70% 1RM

Rest as needed between sets.

Skill Focus:
- Snatch-grip deadlift
- Snatch Pull

fitness

Saturday

Team Workouts
Fundamentals 11am-12:15pm

fitness

Sunday

Boot Camp 9am-2pm

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Weekly Workouts August 20-26th



Monday

For time, using a single dumbbell:
10 Weighted Pull-ups, 50/35 lbs
40 Overhead Lunges, 50/35 lbs
10 Weighted Pull-ups, 50/35 lbs
30 Alternating Snatches, 50/35 lbs
10 Weighted Pull-ups, 50/35 lbs
10/10 Overhead Squats, 50/35 lbs
10 Weighted Pull-ups, 50/35 lbs
10 Turkish Get-ups, 50/35 lbs
10 Weighted Pull-ups, 50/35 lbs



Tuesday

5 rounds for time of:
Row 250 m, sub-45 secs
50 Unbroken Double Unders

If the row takes longer than 45 secs, or if you trip up on your Double Unders, redo it before moving back to the other exercise.



Wednesday

Overhead Squat 5-5-5, using heaviest weight per set
Snatch Balance 3-3-3, using heaviest weight per set
Hang Squat Snatch 1-1-1, using heaviest weight per set



Thursday

“Jack”
Complete as many rounds as possible in 20 mins of:
10 Push Press, 115/85 lbs
10 Kettlebell Swings, 1.5/1 pood
10 Box Jumps, 24/20 in

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.


Yoga at 7:15pm



Friday

Overhead Squat 5x8 at 65% 1RM

Rest as needed between sets.

Skill Focus:
- Snatch Balance
- Snatch-grip Jerk from behind the neck



Saturday

Team Workouts
Fundamentals 11am-12:15pm

workout

Sunday

Boot Camp 9am-2pm

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Weekly Workouts August 13-19th



Monday

CrossFit Games Qualifier 3 Teens and Masters 35-54

Complete as many rounds as possible in 20 mins of:
50 Wall Balls, 20/14 lbs, 10/9 ft
100 Double Unders
Handstand Walk, 50 ft
100 Double Unders
50 Row Calories
100 Double Unders
Handstand Walk, 50 ft
100 Double Unders



Tuesday

CrossFit Games Qualifier 4 Teens and Masters 35-54

Complete as many rounds as possible in 5 mins of:
9 Handstand Push-ups
6 Burpees
3 Snatches, 165/115 lbs



Wednesday

“Otis”
As many reps as possible in 15 mins of:
1 Back Squat, 1.5x bodyweight
1 Shoulder Press, 0.75x bodyweight
1 Deadlift, 1.5x bodyweight
2 Back Squats, 1.5x bodyweight
2 Shoulder Press, 0.75x bodyweight
2 Deadlifts, 1.5x bodyweight
3 Back Squats, 1.5x bodyweight
3 Shoulder Press, 0.75x bodyweight
3 Deadlifts, 1.5x bodyweight

Continue increasing reps by 1 each round until time is complete.

U.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington, Pennsylvania, was killed by insurgents during an attack on Camp Bastion, Afghanistan, on Sept. 14, 2012.

Raible joined the Marines in 1995, served in Iraq and Afghanistan, and was the commanding officer of Marine Attack Squadron 211 out of Marine Corps Air Station in Yuma, Arizona.

Raible trained CrossFit with his wife, Donnella, and daughter Catherine. His favorite movements were deadlifts, squats, overhead presses and bench presses. He is survived by his wife, Donnella; daughters, Catherine and Allison; and son, Brian.



Thursday

Each for time: Shuttle Sprint:
10x 5-10-15 yd

Each sprint is 5 yds out and back, then 10 yds out and back, then 15 yds out and back (60 yds total).

Rest as needed between efforts.


Yoga at 7:15pm



Friday

Overhead Squat 5x10 at 60% 1RM

Rest as needed between sets.

Skill focus is on drilling the Snatch from the floor.

Snatch the weight and then complete your Overhead Squats.



Saturday

Team Workouts
Fundamentals 11am-12:15pm

workout

Sunday

Boot Camp 9am-2pm

workout

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workout

Weekly Workouts August 6-12th



Monday

Overhead Squat 1 Rep Max



Tuesday

21-18-15-12-9-6-3 reps, for time of:
Triple Under
Bike Calorie



Wednesday

7 rounds for time of:
5 Power Snatches, 135/95 lbs
Sprint 200 m, sub-40 secs

If the sprint takes longer than 40 secs, redo it before moving back to the Power Snatches.



Thursday

Complete as many rounds as possible in 25 mins of:
20 Push-ups
30 AbMat Sit-ups
40 Row Calories


Yoga at 7:15pm



Friday

2018 CrossFit Games Qualifier 2 Teens and Masters 35-54

4 rounds for time of:
25 Chest-to-bar Pull-ups
5 Cleans, 245/170 lbs

Time cap: 15 minutes



Saturday

Team Workouts
Fundamentals 11am-12:15pm

workout

Sunday

Boot Camp 9am-2pm

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Weekly Workouts July 30th-August 5th



Monday

Bench Press 1 Rep Max
-then-
Deadlift 3-3-3-3-3

*Priority for time is on Bench Press



Tuesday

30-20-10 reps, for time of:
Dumbbell Thruster, 35/20 lbs
Toes-to-bar



Wednesday

Complete as many rounds as possible in 45 mins of:
Run, 400 m
3 Rope Climbs, 15 ft
Run, 400 m
15 Clapping Push-Ups



Thursday

21-15-9 reps, for time of:
Overhead Squat, 115/80 lbs
Toes-to-bar


Yoga at 7:15pm



Friday

5 rounds for max reps of:
max rep Bench Press, 1x bodyweight
max rep Pull-ups



Saturday

Team Workouts
Fundamentals 11am-12:15pm



Sunday

Boot Camp 9am-2pm

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workout

Weekly Workouts July 23-29th

workout

Monday

21-15-9 reps, for time of:
Clean, 135/95 lbs
Ring Dip



Tuesday

Thruster 3-3-3-3-3-3-3

Use the heaviest weight you can for each set.

Rest as needed between sets.

workout

Wednesday

Bench Press 3x3 at 90% 1RM

Rest as needed between sets.



Thursday

Complete as many rounds as possible in 15 mins of:

Handstand Walk, 50 ft

Walking Lunge, 100 ft




Yoga at 7:15pm

workout

Friday

50-40-30-20-10 reps, for time of:
Wall Ball, 20/14 lbs, 10/9 ft
Row Calories
GHD Sit-up



Saturday

Team Workouts
Fundamentals 11am-12:15pm



Sunday

Boot Camp 9am-2pm

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boot camp fort collins

Weekly Workouts July 16-22nd

boot camp fort collins

Monday

Tama

For time:
Single Arm Barbell Farmers Carry, 45/35 lbs, 800 m
31 Toes-to-bars
31 Push-ups
31 Front Squats, 95/65 lbs
Single Arm Barbell Farmers Carry, 95/65 lbs, 400 m
31 Toes-to-bars
31 Push-ups
31 Hang Power Cleans, 135/95 lbs
Single Arm Barbell Farmers Carry, 135/95 lbs, 200 m

*Switch arms as needed

boot camp fort collins
Tuesday

Power Snatch 3-3-3-3-3, using heaviest weight per set
Snatch Balance 2-2-2-2-2, using heaviest weight per set
Squat Snatch 1-1-1-1-1, using heaviest weight per set

boot camp fort collins
Wednesday

2 rounds for max reps of:

Shoulder Press, 135/95 lbs, 2 mins
Rest 1 min
Front Squat, 225/155 lbs, 2 mins
Rest 1 min
Deadlift, 315/225 lbs, 2 mins
Rest 1 min

boot camp fort collins
Thursday

Complete as many rounds as possible in 10 mins of:
10 Pull-ups
10 Sumo Deadlift High-pulls, 95/65 lbs

Yoga@7:15pm

boot camp fort collins

Friday

Bench Press 3x5 at 85% 1RM
-then-
“Game Day”

boot camp fort collins

Saturday
Team Workouts
Fundamentals 11am-12:15pm

boot camp fort collins

Sunday
Boot camp 9am-2pm

boot camp fort collins